How To Increase Your Height – 21 Natural Ways

Dr Susan Zuzurnetra

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Sometimes, people who are short or average in height desire to be taller. Being tall tends to boost confidence especially for men. On the other hand, people that are short, especially men, tend to be self-conscious about their height.

Genetics plays a major role in determining the height a person attains. The human growth hormone (HGH), which is a hormone produced by the pituitary gland, is a key hormone that determines the growth of bones.

Other factors that can affect one’s height include; poor post-natal care, growth hormone deficiency, malnutrition, poor growth of the baby while in the womb, smoking during pregnancy, low birth weight, and poor health during childhood. However, in most cases, there is no medical cause for a short stature.

It may surprise you to know that a person can still attain a few extra inches even after the age of 18 years by incorporating some healthy habits into one’s lifestyle.

Here are some tips and good practices, to consider, if you want to increase your height;

Stop the excessive consumption of alcohol as it could inhibit your growth level.

Try to maintain an optimal weight as obesity could adversely affect growth.

Stop the bad habit of smoking as it could suppress growth.

If it is your child having issues with his/her height, try to give him/her necessary emotional support.

Below are various ways to increase your height;

1. Eat A Balanced Diet

To increase your maximum height, you need a balanced mix of vitamins, proteins, and minerals. Secondly, eat foods rich in vitamin D such as lean meat, legumes, cheese, and egg white. These foods will give you a healthy bone structure. In addition to that, you should take other essential nutrients such as phosphorus and magnesium to boost your metabolic rate. Stay away from sugar-loaded foods, carbonated drinks, and saturated fats. (https://www.ncbi.nlm.nih.gov/pubmed/17181901)

2. Stay Away From Growth-Stunting Factors

The moment you set your mind to increase growth, you must be aware of what can stunt your growth. For instance, certain drugs and alcohol can be very harmful especially at a young age. Also, children should avoid taking caffeine since it impairs sleep. It’s also believed that steroids can inhibit bone growth in children. In other words, you should be aware of internal and external factors that can adversely affect your height. (https://www.ncbi.nlm.nih.gov/pubmed/7419664)

3. Stretch Your Body

Since our bones cannot grow longer, we can increase our height by stretching the spine. Some of the exercises you can try at home include cobra stretch, bow down, car stretch, basic leg stretch, twist, and super stretch. To start, lie on your back with the hands on the floor, bend the knees and bring your feet close to the buttocks. Hold this position for 30-45 seconds. When you stretch regularly, you’ll add 1-2 inches to your height. (https://www.ncbi.nlm.nih.gov/pubmed/2923199)

4. Get Enough Sleep

A good sound sleep encourages the release of growth hormones. When you sleep, a range of anabolic activities takes place including the growth of skin, muscle, bone and tendon tissues. To attain maximum height, children should get 8-11 hours of sleep every day. Make sure you’re in a proper sleeping environment with no noise or strong lights. You can also induce sleep by taking a hot bath or drinking chamomile tea before going to bed. (https://www.ncbi.nlm.nih.gov/pubmed/8627466)

6. Maintain Correct Posture

The easiest yet effective way to gain height is by correcting your body posture. When you slouch, you lose some height. So, when you improve your posture, you may look a few inches taller. You can do a few practices like sitting properly on a chair, walking while looking forward, avoid hunching, and more. Another way of correcting your posture is using a good pillow that can keep your spine straight. (https://www.ncbi.nlm.nih.gov/pubmed/13206804)

7. Indian Ginseng (Ashwagandha)

While there is no study to support this view, Indian ginseng has a direct influence on the human growth hormone. It contains essential minerals that broaden the bone density to increase height. To prepare Indian ginseng infusion, add two tsp of ginseng powder in a glass of milk, and drink before going to bed. Follow this regimen for two consecutive months until you get the desired results. Avoid fast foods when using Ashwagandha.

8. Boost Your Immune System

To attain the maximum height, you must have a healthy immune system. Some children may have stunted growth once the body’s immunity is compromised. For this reason, you should consume foods rich in vitamin C like grapefruit, oranges, and lemons. Another way of strengthening your immune system is by eating lots of fruits, legumes, vegetables, omega-3 fatty acids, and whole grains. Furthermore, you must avoid processed foods. (https://www.ncbi.nlm.nih.gov/pubmed/7820219)

9. Swimming

While most outdoor sports may make you taller, swimming has proven to be the most effective. It helps to broaden your shoulders, lengthens your spine, and increases your energy level. That’s why many swimmers have broad shoulders, a slim body, and tall posture. To attain maximum height, experts recommend that you begin to swim at an early age. However, it’s not too late if you’re between age 19-27. When you swim, your pituitary glands release growth hormones. For best results, try to engage in some stretching exercises before swimming. (https://www.ncbi.nlm.nih.gov/pubmed/2804453)

10. Hang On A Bar

Hanging while suspending your feet a few inches off the ground can help to extend your spine. Try to pull up until the chin gets over the hanging bar. While you hang, move your knees till they touch the chest and hold this position for 30 seconds. Keep repeating until your muscles get exhausted. For effective pulls, make sure you use at least a 7 feet bar from the ground.

11. Skipping/Rope Jumping

Rope jumping offers an array of health benefits. To begin with, it exerts pressure on your bones while increasing your blood supply. When you keep the legs away from the ground, your muscles will stretch. At the same time, your calf muscles and ligaments expand. Additionally, skipping will increase the bone mass which makes them stronger. For optimal results, do 50 skips a day for three consecutive months. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5722366/)

12. Increase Your Water Intake

Since our bodies are made of 60% water, we need plenty of fluids to ensure the cells function at optimal levels. Water allows better absorption of proteins and minerals which play a key role in increasing height. Secondly, it ensures our bodies are well hydrated. When you have a shortage of water, in your body, you hamper your growth. We also need water for digestion of foods that contain valuable minerals like vitamin C and calcium. Having said all that, you should keep drinking more water to attain the maximum height.

13. Increase Vitamin D Intake

When you have low vitamin D, your bones weaken which can lead to short stature. This vitamin is essential especially during puberty. It ensures your body is able to absorb a sufficient amount of calcium. While you can get it by consuming certain foods, a 20 minutes morning sun exposure can work wonders. As such, take advantage of the morning and the rising sun. You’ll be astonished by the results after a few months. (https://www.ncbi.nlm.nih.gov/pubmed/23881647)

14. Milk

Milk is loaded with calcium, vitamin A and proteins which are all needed for growth. The calcium component is essential for strong, healthy bones. Furthermore, milk can be consumed by everyone. To achieve your desired height, drink 2-3 glasses of milk on a daily basis. You can also incorporate other dairy products like yogurt and cottage cheese in your diet. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3740511/)

15. Pituitary Gland Meditation

Even if you’re between 19-27 year bracket, you can still grow taller by stimulating the height growth hormones. Pituitary gland meditation is an ancient technique that aids in the release of hormones in the pituitary gland. Before you get started, be sure to measure your height so that you can know the effects of meditation. You’ll see some positive results after 3-5 months.

16. Try Deep Breathing Exercises

To increase your height, you should take deep breathes especially after a stretching exercise. There are three stages of deep breathing; breathing in, holding, and breathing out. Also, when exercising, you should inhale every time you go against the gravity and then exhale when you move towards the ground. Take deep breathes when you get out of bed and before going to sleep. Furthermore, taking measures to improve your breathing while sleeping would also have a positive effect on your growth hormone secretions. (https://www.ncbi.nlm.nih.gov/pubmed/9745261)

17. Massage

At first, it may seem like there is no direct relationship between massage and increasing height. Ideally, massage will give a better state of mind which contributes to your efforts in growing tall. It will also stimulate the reflex points which are connected to the pituitary gland. You should massage your neck and back to straighten your spine, thus increasing your height. If you can’t reach some of these areas, ask for assistance from your friend.

18. Take Human Growth Hormone Supplements

Since the production of HGH slows down as we age, you can get it in the form of supplements. They fuel your bones for maximum growth. The only downside is they are expensive and may come with severe side effects. For this reason, you should first consult your healthcare provider. (https://www.ncbi.nlm.nih.gov/pubmed/11297004)

19. Build Your Confidence

If you want to boost your height naturally, you must build your confidence. For instance, you can take part in your school activities or spend time doing what you love. That way, you boost your confidence and at the same time boost your mood. Keep cultivating this confidence boost as you grow older such that even if you have short stature, it won’t be an issue.

20. Take More Healthy Carbohydrates

To achieve your desired height, you can’t avoid carbohydrates. They fuel your body and most importantly increase your activity level. You can get carbs from foods like legumes, starchy vegetables, and whole grains. (https://www.ncbi.nlm.nih.gov/pubmed/2778033)

21. Ask For Medical Help

If you’ve reached the 19-27 age bracket and you still have issues with your height, it’s time you visit your doctor. You could be having a medical condition especially when you hail from a family where everybody is tall. This should be the last option if you’re doing all the above and it’s still not working.

All tips, recommendations and home remedies presented on this website are for informational purposes only and they are not meant to replace medical treatment. Consult your healthcare professional before trying any of these remedies.